Depending on the individual sensitivity to pre-workout preparations, we recommend using doses adequately matched to the needs. Therefore, during the first contact with the preparation, it is advisable to reduce the dose by half. The size of subsequent portions should be adjusted to the individual tolerance and strength of impact on the body.
Beta alanine ethyl ester - by esterification of the amino acid-protein (beta-alanine) increases the bioavailability of the active substance, increasing the rate of synthesis of carnosine (beta-alanyl-L-histidine), substances with antioxidant potential of the buffering and chelating properties. Thanks to the buffering properties, carnosine reduces the concentration of hydrogen ions and increases exercise capacity (strength and endurance) and influences the biological regeneration after exercise. In the sports supplementation it is recommended for athletes practicing strength, endurance-strength and endurance workout. It is a component of the advanced creatine stack, and nitrogen boosters.
Dosage: 2-4 g per day, before anf after the workout.
Creatine monohydrate is a popular and cheapest form of creatine used in sports supplementation in Poland. This is a molecule, in which are bound: creatine molecule with a molecule of water. It has a high bioavailability and tissue velocity saturation. Supports the exercise capacity (strength and endurance), accelerates muscle growth and regeneration after training exercise. Transport of creatine into the muscle cells is supported by the insulin hormone. For better effect of saturation of the tissues, a diet increasing the content of insulin in the body is indicated (carbohydrate and high protein diet) and supporting nutrients and supplements (Dietary carbohydrate and carbohydrate-protein, insulin ALA, d-pinitol or taurine). Creatine monohydrate is present in the form of mono-preparation supplements (capsules, powders, tablets) and multicomponent supplements (i.e. as a component of creatine stacks).
Dosage: depending on the form of supplement, the type of exercise and weight, normally are used one of the following models of creatine supplementation:
- cyclic supplementation : 5-10g per day in 1-3 portions during the day, 3-5g per dose. The length of the cycle for 4-8 weeks.
- cyclic supplementation with saturated phase: the first 5-7 days after 20-30g daily in 4-6 doses of 4-6g per serving, then the maintenance phase 2-10g per day in divided doses. The length of the cycle 4-8 weeks
- constant supplementation: 0,03-0,05g per kg of body weight for an extended period of time.
Arginine alpha-ketoglutarate (AAKG) is a salt glutaric acid and arginine. The presence of these compounds results in intensification of the operation of each of them. Arginine alpha-ketoglutarate improves the bioavailability by stimulating the decomposition to CO2 and H2O, which means that it becomes a precursor in the synthesis of nitric oxide. It has anti-catabolic properties enhancing anabolism. Enhances the functioning of the insulin hormone, insulin-mimetics IGF-1) and somatotropin growth hormone.
AAKG is part of the pre-workout supplements (improving muscle blood flow and increasing the exercise capacity (strength and endurance)), as well as improves the recovery process after training. Most often used to increase the synthesis of nitric oxide (supplements pre- and post-workout), increasing muscle blood flow and regeneration. Particularly valued by the representatives of power sports, power and strength sports and strength athletics. Used very often in the rehabilitation of sports injuries.
What is L-Citrulline?
L-Citrulline is an α-amino acid, ornithine derivative. It was isolated for the first time from watermelon and this is how it gained its name, as citrullus in Latin means watermelon. Citrulline takes part in oxygen processes of energy production during effort, thanks to which it is especially attractive for sportsmen of endurance disciplines. It also takes part in urea cycle, also known as the Ornithine cycle, thanks to which it helps to get rid of excessive amounts of ammonia from the organism.
It converts to l-arginine in kidneys and scientific studies suggest that is increases its level even more effectively than in case of sole arginine. Moreover, the increase of arginine level resulting from citrulline supply is longer and more stable. Thanks to this, it contributes to the increase of nitric oxide and widening of blood vessel lumen. This property makes citrulline useful in preventing cardiological incidents. The positive influence on the circulatory system is also used in case of erection disorders, as increased nitric oxide may initiate more effective blood flow to sex organs.
L-Citrulline is contained in the composition of many pre-workout supplements and NO-boosters directed at the improvement of sports abilities of the organism, which may be found in the offer of muscle-zone.pl.
Glucuronolactone (D-glucuronolactone-3, 6-lactone; DGL) - a metabolite of glucose occuring in foods, with the thermogenic and detoxification potential, protecting the liver, affecting the proper functioning of the locomotor system. With the datoxification potential neutralizes toxins and helps to remove waste products of the body. Supports the exercise capacity. In the sports supplementation it is an ingredient of energy drinks, a component of pre- and post-workout preparations and creatine stacks. Information about the negative health effects of the use of glucuronolactone, in the light of the security certificate issued by the European Food Safety Authority (EFSA), seem to be greatly exaggerated. Preparations and energy drinks.
Dosage: Usually in sports supplementation of 1-3 g per day.
Ornithine belongs to endogenous non-protein amino acids, it is produced by transformation of the amino acid arginine and glutamic acid. It is an intermediate in a metabolic cycle urea synthesis from ammonia and carbon dioxide. The degradation of amino acids in the liver making the first removes nitrogen (alpha amino groups are transferred to alpha-ketoglutarate) and leads to the formation of glutamate, transformed into the form of ammonium ions. It is necessary to neutralize the highly toxic ammonia, which is carried out by aspartate, creating argininosuccinate. A further phase of change is the formation of arginine and fumarate. Then the cycle is repeated. In the transition process, ornithine is the starting material for the enzyme that catalyses a particular stage of the urea synthesis. It is also an acceptor for the synthesis of citrulline. Ornithine, through the synthesis of polyamines, has a regenerating effect on the liver.
Ornithine is available as mono-preparation (often included with the other ingredients of supporting liver function) and multi-component supplements containing ornithine aspartate. Indispensable in sports supplementation in no-boosters (pre-workout products) as it stores the arginine, it slows down its expenditure and allows for more effective use in the synthesis of nitric oxide. Available in the full range at: www.muscle-zone.pl
Dosage: There are no specific standards for daily consumption. 200 - 1500 mg / 24h, commonly used in supplementation.
Taurine – non-protein amino acid containing sulphur, which is synthesized in the body from methionine and cysteine, present in sufficient amount in human or animal body (in the brain, heart and skeletal), although in some cases must be supplemented. Significantly affects the calcium content in the cells and stabilizes the water and electrolyte balance and maintains acid-base balance. Takes part in the synthesis of bile acids. In the body acts as a neurotransmitter and neuromodulator. It is an insulin-mimetic improving insulin metabolism, responsible for transport of nutrients (such as amino acids, glucose, creatine) to the cells and muscle tissue. These properties determine that it is a valued mono-preparation supplement and valuable addition to creatine and amino acid supplements, recommended for psycho-pchysically active people and athletes and other competitive sportsmen in pre- and post-workout periods.
Dosage: 3 grams per day.
Betaine HCl - betaine hydrochloride, a highly bioavailable form of trimethylglycine. As the name suggests, TMG constitutes a derivative of the protein amino acid glycine, enriched in three methyl groups. It naturally appears in the roots of red beet. It demonstrates a wide influence on the human organism and is willingly used in supplementation.
Betaine constitutes one of the elements of methylation process as a donor for methyl groups in the reduction reaction of homocysteine to methionine, positively influences the level of S-adenosylmethionine in the system and is conducive to the activation of folates. In this way, it holistically influences proper energy metabolism in the organism and has positive influence on maintaining proper mental functions (by the promotion of SAMe concentration in the organism). Research suggests that it may be directly used in order to decrease the level of homocysteine in people who note its excessive concentrations.
Moreover, trimethylglycine has osmotic properties and increases hydration of cells. This has positive influence on their metabolism and may promote efficiency of their work. In relation to myocytes, this activity is similar to the activity of creatine and is indicated as a probable mechanism of promoting the efficiency of skeletal muscles, as a result of supplementation with betaine. This scope of activity of TMG, however, is still under research - scientists are looking for further mechanisms responsible for the stimulation of effort abilities resulting from supplementation with betaine.
The supplements containing betaine hydrochloride are also used by people with stomach achlorhydria in order to decrease pH of stomach juice. The key role is played here by acid radical of this compound. Therefore, people who deal with hyperacidity should be especially careful with supplementation of this form of trimethylglycine.
Caffeine (1,3,7-trimethylxanthine, 1-methylotheobromine) is a purine alkaloid occurring in the natural state in plants (Coffea arabica, Camelia sinensis, Paulinia cupana, Ilex paraguariensis), which acts as a natural pesticide, acting toxic to insects. Peculiar smell and taste also deters herbivores. Caffeine in the body inhibits the adenosine receptors in the brain, fighting fatigue and allowing for action activation. It has a beneficial effect on the metabolism of oxygen, which increases the exercise capacity (strength and endurance) and rapid post-workout recovery. In the sports supplementation, caffeine is used as a stimulant nervous system. It has the thermogenic potential and in combination with other substances (e.g. Polyphenols, both occurring in coffee beans, such as cocoa beans, tea leaves and mate) can effectively participate in the reduction of body fat. It is included in many dietary stimulants (creatine stacks, no-boosters, beverages). It is a component of fat burners. It is also in the form of mono-preparation supplements.
Dosage: 100-600 mg per day. Due to the long release of activity should not be used in the evening, before sleep.
Choline bitartrate a combination of one molecule of tartaric acid and choline, and in this embodiment is a precursor of acetylcholine (neurotransmitter). The human body is able to intracellular synthesis of choline, using the amino acid and vitamin B12. Because of the possibility of shortages of the above mentioned substances, it is necessary to supplement them with supplementation. Choline is a component of lecithin, which is the building substance of cells conditioning the proper functioning of the nervous system, and sphingomyelin, acting as an insulator of nerve tissue. Bitartrate affects the course of fat metabolism. In the sports supplementation of choline, bitartrate is used in the stimulating supplements,, affecting concentration and programs of weight control (fat reduction).
Dosage: 1-3 grams per day.
Inositol is an organic compound from the group of B vitamins soluble in fluids, present in the natural or synthetic form, synthesized in plants, such as brewer's yeast, beans, grapefruit, cabbage, sprout of wheat, melons and animal (liver). Along with choline is included in the lecithin. It affects the cell nutrition of the central nervous system (brain) by reducing the level of LDL (bad cholesterol), this makes it applicable in treatment of Alzheimer's disease and atherosclerosis. It has a calming effect. There has been a beneficial effect of inositol on the skin and hair reported.